Best Insoles for Running

The 9 Best Insoles for Running With Buying Guide

When you run, you have a more massive load carried on your lower extremities; it is, therefore, essential to protect your body from excessive efforts. The running soles provide balance and stability to the foot, and they help reduce and dissipate the harmful vibrations generated with each stride by the impact of the foot against the ground. This is why by using running insoles, you will contribute to the reduction of lesions and the improvement of your sports performance. Read on to find out which are the best insoles for running.

Why Do We Need Individual Insoles for Running?

Our ancestors walked barefoot on natural surfaces (grass, earth, sand, etc.). Natural soil filled the arches of the foot, which greatly facilitated its work during support and repulsion. But in civilization, modern man is continuously moving on flat and hard artificial coatings. As a result, the foot's arch-forming elements (bones, ligaments, muscles) experience massive overloads. In long-term competitions between asphalt and foot, the latter gradually loses and "surrenders" - it is flattened and deformed.

Why Do We Need Individual Insoles for Running

The foot is the foundation of the body. In case of violation of the foot's position, the knee joint moves relative to the vertical axis, and the trajectory of the patella changes. In this case, the hip is shifted inward and forward. The spine and overlying structures are also deformed. As a result of the lower extremities' movement, pelvis, and spinal column in different axes, overloads and pain occur. Peppered directed forces additionally affect the joints, which leads to premature wear.

With flat feet, the efficiency of the venous pump of the calf muscles decreases, which leads to stagnation of venous blood and contributes to the development or progression of varicose veins. In turn, venous congestion leads to chronic tissue hypoxia. Due to a lack of oxygen, muscles quickly get tired, physical activity decreases. Moreover, the more venous congestion in the lower extremities, the higher the heart muscle's load.

On the sole, there are signs of local overloads - corns and corns. The effectiveness of the movements is reduced. The gait ceases to be smooth.

You need individual insoles if:

  • you experience local pain in the feet at rest or when walking;
  • you have acquired deformity of the lower extremities (flat feet, hollow foot, varus foot installation, etc.);
  • pain occurs in the knee joints or spine;
  • you feel tired in the feet after being on your feet for a long time;
  • you have a feeling of "subsidence" of the arches of the feet with a constant presence in an upright position, the impression of "crushed" legs is created;
  • after long walks or runs, cramps occur in the muscles of the thigh;
  • in your shoes an uncomfortable (flat) sole, which creates constant discomfort;

Do you not experience any pain or discomfort? You are lucky; in this case, individual insoles will prevent the appearance of the above problems.

Individual insoles are needed not only to remove pain and discomfort but also to prevent them.

insoles for running shoes

What do individual insoles for running give:

  • Feeling comfortable when walking or running.
  • The disappearance of pain in the lower limbs and spine.
  • Prevention or exclusion of further development of pathological changes in the feet and the entire musculoskeletal system.
  • Improving overall well-being.
  • Fatigue and discomfort will be minimized when wearing individual insoles, even with heavy loads and excess weight.
  • Prevention and elimination of corns or calluses.
  • Better coordination of movement.
  • Reducing and eliminating the tendency to subluxations in the ankle joint due to the necessary and necessary support of the foot is provided by individual insoles.

How do individual running insoles work:

  • Keep the feet in the correct position, supporting the transverse and longitudinal arches of the feet.
  • Improve the blood circulation of the feet and lower extremities in general.
  • Reduce the load on the spine, hip, knee, and ankle joints.
  • Provide optimal roll of the foot on the surface.
  • Evenly distribute the load across all areas of the foot.

Regardless of whether you play sports or not, individual insoles solve many problems and prevent others' occurrence.

The Different Types of Running Sole

Cushioning Insoles

Minimize the shock load that falls on the foot. The athlete's weight is evenly distributed throughout the sole, and the lower leg is not overstrained, the knee joints.

The advantages of shock-absorbing insoles are unique foam material, which provides proper ventilation and breathability. The legs do not sweat profusely, although they fit snugly on the sole. This prevents them from slipping inside the shoe during intense training.

The shock-absorbing insoles for running are not deformed; the term of their use is rather significant. They also have an antibacterial layer. Since sweating occurs during sweating, there is a problem with the appearance of an unpleasant odor due to the active reproduction of bacteria in such favorable conditions.

The antibacterial layer helps keep your feet in a relatively clean environment and significantly reduces the risk of skin infections.

Cushioning insoles can change the running technique. If conventional insoles were used initially, it would take time to adapt to the foot's new location.

best insoles for running shoes

Gel Insoles

Reduce the load on the joints of the legs and spine. They are an excellent alternative for silicone material models, which are not so durable and practical. Thanks to the gel insoles, the foot's impact force on the ground during intense jogging is reduced, and corns' appearance is also prevented.

Gel inserts can also be used in cushioning and orthopedic insoles. However, more and more athletes prefer models made only from the gel. They do not need to be washed and specially dried for several hours, and you can wipe and ventilate. The shelf life of such insoles is about six months.

The advantages of gel insoles: although they are transparent but quite durable. Each insole contains a certain amount of gel, which is calculated, taking into account the foot's structure's anatomical features.

The structure in the form of "internal channels" allows the gel to move freely inside the insole and without accumulating anywhere. Due to this, the internal filler reacts to changes in the load level in different foot parts. If somewhere the pressure increases, then the area of ​​interaction of the leg with the insole becomes more substantial, which reduces the degree of load.

The gel's movement inside the insole occurs in peculiar waves, performing a foot massage. It improves blood circulation, relieves swelling, and relieves leg fatigue.

You can get used to gel insoles in a couple of weeks. During this time, it is not recommended to use them regularly, but to gradually increase the time.

Orthopedic Insoles

Insoles with orthopedic properties are recommended for athletes who already have problems with foot deformities, such as flat feet. They will help prevent the further development of the disease and contribute to improving the condition. It is better to buy them in a pharmacy or make the most suitable for your foot.

9 Best Insoles for Running Reviewed

If it is true that health is priceless, it is also true that the online sale models of all types are offered at a competitive cost compared to what is generally offered on the market. It is, therefore, not difficult to find an excellent economic sports orthopedic insole.

To choose the one that suits you best, we recommend reading the opinion of those who have already tried them and use them regularly.

Below we present the best insoles for running:


The heel and forefeet of each of these best insoles for running shoes have additional shock absorption and cushioning, relieving the feet' primary pressure points.

The underside of the insole is designed to avoid impact and stay in the shoe without slipping.

The upper fabric wicks away moisture and keeps your feet cool so you can focus on the essentials.

If you have trouble with your heel hurting during the run and this product solved the issue.

This is the perfect insoles for you if you are looking for an extra cushion. It will help you relieve heel pain when running or walking.


This pair of shock-absorbing insoles help distribute shock evenly along the sole, absorbing it often before it comes in contact with your feet. This helps preserve the energy that your feet would otherwise use to absorb and protect the feet from fatigue or possible injury.

The CURREX SupportSTP running insoles improve performance by ensuring that maximum energy is spent running and not to accommodate the feet' muscles following an excessive impact or improper support of the arch.

These shoe insoles will support your feet and light enough for runners. Technology has made huge strides in this department, developing extremely light soles that make it look like you're wearing comfortable air!


This insole of shoe pair is one of the best insoles for running shoes and is specially designed to reduce stress on joints. It will help you reduce foot pressure & fatigue. They are specially designed for athletics.

currex CLEATPRO insole comes with a wide range of sizes (low, medium, high).

Useful for correct longitudinal support of the foot, the insole's shape adapts to the heel's shape with an anti-shock insert.

They also include a positioner for the arch that ensures greater comfort. They help prevent blisters.


These dr Scholl insoles come with the molded arch support and are comfortable and ideal for most feet, except for extremely tall arches.

Specially designed with Massaging Gel Technology, which reduces stress on your knees and lowers back.

This pair of dr Scholl gel insole is comfortable and ideal for controlling pronation during running while keeping the feet in good biomechanical alignment.

These best running insoles for flat feet Suitable for people with flat feet or medium arches suffering from tired, painful, or injured feet.

The molded arch support is comfortable and ideal for most feet, except for extremely tall arches.


SOLE Active Medium Shoe Insoles are clinically proven to reduce back pain, ankle pain, knee pain, foot pain, and accepted by the American Podiatric Medical Association (APMA). This fantastic pair of the insole will reduce 34% plantar fasciitis strain. You can also buy a pair of shoes to reduce your back pain.

No special equipment to customize your feet. Before wearing them the first time, you can put them in the oven to warm up. At the same time, worm places it in the shoe and steps in to adapt your own feet.

It can be a great solution for running. Also, it can be a better replacement for your hiking boots.

These shoe inserts are available in many sizes for men and women.


These pedag insoles improve performance by ensuring that maximum energy is spent running and not for accommodating the feet' muscles following an excessive impact or improper support of the arch.

It will correct your central balance, the way you walk or pronounce, as well as the alignment of your foot in their expert form.

These pedag VIVA SPORT Orthotic shock-absorbing shoe inserts help distribute shock evenly along the sole, often absorbing it before it comes into contact with your feet. This helps preserve the energy that your feet would otherwise use to absorb and protect the feet from fatigue or possible injury.


These powerstep insoles are ideal for plantar fasciitis associated pain relief. These soles have been designed to maximize the transfer of force from the foot with each stride, filling the running shoes' gaps.

The low profile makes it easy to wear all your shoes, whether for running or occasional use.

Powerstep Pinnacle Insoles are comfortable and ideal for controlling pronation in running while keeping the feet in good biomechanical alignment.

The arch support and the heel cup are specially designed to help those who have difficulty pronating pronation.


These superfeet running insoles will help you correct all the problems related to excessive or insufficient pronation.

The solid grip and stable support offered by these insoles will keep you on track and balanced with every step you take.

The shoe insert is designed to spread all impacts and pressures evenly, so you can run on uneven surfaces without injuring or worsening your feet.

When you wear these soles, you won't lose your momentum or energy, no matter what surface you decide to run on.


These best insoles for running flat feet offer excellent cushioning and good support. Comes with breathable and lightweight construction. Offers superb movement control and stability.

A double layer of thin, comfortable foam keeps your feet comfortable for hours so you can keep your head in play.

The Superfeet Run Insoles have been made with an incredibly low profile for flat feet experiencing pain while running. This type of shoe inserts superfeet are perfect for sports shoes, running, jogging, hiking, walking, or cross-training. [See also Best Insoles for Flat Feet]

How to Choose Running Insoles

The human foot contains, including the ankle, 26 bones, 33 joints, and more than 100 muscles, ligaments, and tendons. If we multiply these figures by two, we quickly realize that our feet have intense and complex mechanical structures.

In reality, these have excellent reasons for being. The feet are our point of contact with the ground; they carry our body's weight every day and allow us to balance and walk.

Just by walking or walking, the foot undergoes, at each step, a significant amount of pressure and force. So imagine when you run faster and more forcefully. According to calculations by the American Academy of Podiatric Sports Medicine, during a 16-kilometer run, the feet hit the ground about 15,000 times. The force of each impact is 3 or 4 times the weight of the runner. Hence the importance of taking care of your feet before making this effort to avoid and treat any lesions that may seriously affect your running experience or even all of your daily activities.

Below we explain the benefits of using running insoles, the features they must have to be effective, and how to choose the most suitable for you.

How to Choose Running Insoles

Running Soles: What Are They for?

As we pointed out, when you run, you have a more massive load carried on your lower extremities. Also, knowing that a runner's stride is never perfect and that today most runners run on hard surfaces like bitumen, it is clear that some "outside help" is needed to protect the body against these overloads. So, when it comes to traveling many kilometers, and above all that, there is a risk of recurring injuries, running insoles can help improve athletic performance or avoid injuries.

The soles can provide balance and stability, or they can reduce and distribute the loads on foot. During impact exercises (which require taking the feet off the ground, such as running or tennis, football, basketball, rugby, etc.), the vibrations generated by the foot's impact against the ground are transmitted to the whole body. Over time, these vibrations can affect the joints (ankles, knees, hips, etc.) or overload the tissues and muscles.

Specifically, some of the most common sports injuries in runners are patellar tendinitis (due to tendon overload caused by repeated movements), metatarsal stress fracture (resulting from the continuous impact in the running) or plantar fasciitis (in the case of this inflammation, it is also essential to reduce the load on the heel).

On the other hand, you have to consider that you don't have to be an elite sportsman to use soles. The use of insoles can be beneficial in sports like running and for your work, even for leisure activities (city walks, hikes, dancing, etc.).

Practical guide: How to choose your running soles

Here are all the recommendations you will need to consider before purchasing your running insoles.

know yourself

First - Know Yourself

1 - What Are Your Weaknesses?

First, you will need to analyze your running technique and listen to your own body. It is essential to know yourself well and to identify your weaknesses.

How big and how often do you walk? Did you know that long, less frequent strides cause more significant muscle and joint tension? Have you considered the possibility of doing exercises to improve your pace, and thereby your athletic performance? Do you have a pronator, supine, or neutral stride? The sole of your sports shoes wears unevenly or exaggeratedly? Do you wear orthopedic insoles? Have you ever suffered an injury? Do you have difficulty recovering after exercise?

The soles can help compensate for imbalances or misalignments. The viscoelastic materials help reduce the vibrations of the impact (of each stride) transmitted to the whole body when you run, thus reducing the risk of suffering from a new lesion.

2 - What Are Your Training Habits?

What are your routines? How often will you run? Do you take days off? Do you plan to increase the intensity of your training? Did you know that very often, the lesions are due to a sudden increase in activity? Are you currently combining your running outings with other sports and exercises?

To improve your athletic performance, it is recommended to include in your training series and repetitions, rhythm changes (which will be more effective if performed on various terrains), and specific exercises to work on strength. To run better, you will also have to take into account an essential factor: combined training. By practicing several sports during the week (cycling, swimming, hiking, etc.), you can maintain your aerobic work while taking a break from your running routine.

Given the importance of all these questions, we recommend that you carefully think about it before deciding on one type of sole or another. Think carefully when and how you will use running insoles to choose a model whose design and benefits are best suited to the environment and the context in which you will use them.

So, if you prefer to practice high-intensity running or extreme sports, you will have to bet on a high tech sole specially designed for this type of training. If you like to practice sports in general (running, football, basketball, tennis, etc.), you should choose a sole suitable for all types of outdoor or indoor activities.

3 - in What Type of Environment Do You Run?

On a track, on asphalt, in the mountains, etc. Imagine the context in which you will use your running soles. Do you like trail running? Do you train in urban environments (streets and parks), or do you prefer to run in wilder environments? Be aware that these conditions will also determine the type of shoes to use.

By practicing running in the forest, in the mountains, in the desert, etc., you will encounter irregular, even hostile surfaces and high ribs, which will force you to do a more excellent work of bodybuilding and strength (whether in a gymnasium or through functional training with weights). More significant changes in pace also accompany elevated races. On the other hand, on hard surfaces like bitumen, the impact absorption capacity is lower.

Using running insoles, which have the advantage of absorbing and dispersing the vibrations generated with each stride by the foot's impact against the ground, you will also gain stability and balance.

4 - What Type of Sneakers Do You Use?

It is just as essential to practice a sport regularly to do it with the right equipment. It is particularly important to take care of your feet by wearing appropriate running shoes and soles in the running.

As a general rule, running shoes must have a flexible upper. At the same time, they must provide the runner with excellent stability and good cushioning to absorb the foot's impact against the ground. It will also be necessary to consider the weight of sports shoes (the lighter they are, the better) and ensure that the outsole lasts a long time.

In the case of the running trail, the outsole must be even more resistant and equipped with a sound system of reinforcements and protections to keep the foot in place. Studded sports shoes provide a better grip on soft surfaces like soil and lawn.

If you are looking for soles that adapt to all types of situations, you should instead opt for thin and light soles. Make sure the soles are easy to slip into your everyday and athletic shoes.


Second - What Type of Running Soles Are You Looking for, or What Do You Expect From Them?

Protection - Are you looking for excellent cushioning and reduced impact on your body when you run?

You are looking for running soles that protect you and that, at the same time, resist the repeated running movements.

Performance - Want to Improve Your Performance?

The running soles provide balance and stability because they distribute the loads supported by the foot and offer a better grip on the ground. You are thus making the stride of the runner more productive while reducing the risk of injuries, allowing you to continue your training and, thereby, improving your performance more quickly. You will also benefit more from your training, encouraging you to continue (pain is the sportsman's worst enemy!).

For them to be effective, the soles must be perfectly adapted to your foot and relatively light to allow you to improve your running technique by performing the relevant exercises.

Furthermore, and contrary to what one might think, rest is an essential aspect of training: it allows you to assimilate the work performed, to avoid overloads and, consequently, to prevent injuries.

In this regard, if your main goal is to reduce the recovery time between training sessions and generally suffer from aches, or if you have circulation problems in general, soles favoring blood circulation and oxygenation of the muscles. Fabrics would be of great use to you.

Third - What Do You Get From Soles?


Your health and well-being come first. The goal of using running insoles is to take care of your body, reduce the risk of injuries, and improve your athletic performance. Also, before buying running insoles, ask yourself the following questions: Who were they designed by? Is it a brand recognized for its experience in the medical sector? Are the supposed absorption properties of these insoles certified?

Medical devices Vs. Consumer products

Just as the soles can help absorb and dissipate some of the harmful vibrations generated at each step/stride by the foot's impact against the ground. The use of an improper sole can also alter the way of putting your foot. Although it is not visible in the short term, it can have severe health consequences on the ground and cause a pathology.

It is not about buying an ordinary product. Therefore, you will need to make sure that the insoles you hire have a medical device certificate. This certification indicates that the product has successfully passed the relevant processes and controls. It is recognized as a sanitary product, thereby guaranteeing information, safety, quality, and specification compliance and efficiency. You are related to it. Most importantly, you will need to make sure that the sole you purchase meets your particular person needs.

Convenience and Stability

Do the soles adapt to your foot and your way of walking / running? Although subtly, you should feel more comfortable running with running singles, without feeling the presence of a strange element in your shoes.

Besides, it is essential to check that the "feeling of contact" with the ground is maintained because some soles, especially the thicker ones, can isolate the foot from the ground.


Do you like to run in the rain? Do you feel like your feet sweat a lot?

In reality, without taking things to the extreme, the soles are designed to be used in an enclosed space, such as a shoe, and direct contact with the feet. To avoid unpleasant odors and bacteria proliferation, you should opt for breathable and antibacterial running soles.

And, another important thing: make sure they are easy to wash to extend their lifespan.


In Short - Running Insoles for Your Health and Well-being

As we said, running insoles can help improve health, minimizing each stride's impact on the body. Therefore, we stress the importance of always using prestigious manufacturers and brands recognized and certified for their experience in this sector.

When wearing running soles, the runner must feel a sense of well-being. If you have just bought running insoles, you will have to try them and ask yourself the following questions:

  • Do you run naturally?
  • Did you observe a difference in stability/balance?
  • Do you feel safe when you run?
  • Do you still feel the same point of contact with the ground?
  • How do you feel when you finish training? And the next day?

All these "sensations" are also crucial so that the runner can train in peace, without the words "pain" or "injury" come to mind with each stride, like a mantra.

If he does not think about it, the runner will focus on his training and improve it, benefit from it, etc., because that's the goal of running.

Frequently Asked Questions About Insoles

What Do Insoles Do in the Shoes?

Insoles can be useful for a variety of reasons. With orthopedic insoles, the feet are supported. In this way, malpositions can be compensated, which improves the overall posture. Sensorimotor insoles, on the other hand, target the muscles. Thermosoles have a completely different function. These are soles made of a heat-insulating material or partially heated feet.

Another category is sports insoles and insoles for work shoes. The insoles are designed to ensure relaxed feet, which is essential for athletes and workers who stand on hard surfaces for a long time. So there can be very different reasons for insoles. Insoles are rarely necessary for purely health reasons. However, the right insoles can prevent problems before they even arise.

Note: Most new insoles can be adapted to your favorite shoes. In this case, you do not need special shoes, as was often the past case.


How Often Should I Change Insoles?

The recommendation for changing the insoles depends on the type you use. Orthopedic or sensorimotor insoles should be replaced annually.

After this time, the material usually loses its effect due to the stress. In children, the exchange is generally recommended after six months.
Thermosoles do not have to be changed as often, as they have no support function and are usually only worn for seasonal reasons.

Insoles for athletes or work supposed to protect the footbed can also be changed after one year. However, these should be replaced at the latest if you notice problems with running or standing despite the insoles.

There is also the option of getting an exchange pair or having them made. The soles are then not permanently used and therefore last longer.

How Do I Care for My Insoles?

The care of your insoles depends crucially on the type of insoles. Depending on the material from which the shoe inserts are made, they cannot be washed in the washing machine, only by hand or even in a washing net.

Here you should follow the manufacturer's instructions. I have already put sneakers on the cold wash in the washing machine and have not removed the insoles beforehand. Nothing happened to them, although they were not suitable for the washing machine. But this tip is, of course, completely without a guarantee because it can go wrong.

What Size Do I Need for the Shoe Insoles?

Unfortunately, the size of the insoles you need cannot be answered in a general way because each manufacturer has more or less its dimensions. Basically, you can orientate yourself to your shoe size - but sometimes, this is not specified or not quite right. Sometimes it just says S and L, and then useful advice is expensive. Because then a lot is possible.

Some shoe inserts are only available in a standard size that they cannot fit so great, you can imagine. But there are also inserts in several sizes, and it is then relatively easy to find the right supplement for you. In our insole test, we found that there should be at least three sizes to choose from so that the insoles fit well.

Do the Insoles Have to Be Divided Into Men and Women?

Most of the insoles from our test were unisex, which was not a relevant topic for us. We couldn't find any real difference between the men's and women's feet or foot problems. Instead, it had to do with weight, physique, age, and physical constitution.

What is the Best Way to Cut the Insoles So That They Fit Perfectly in My Shoes?

Not all insoles for the shoes still have to be cut, but most do. And it happens very quickly that due to impatience, you cut the deposits too short. Then you can usually only throw them in the trash. To prevent this from happening in the future, you should use the old shoe inserts as a template. That means you take the old insoles out of your shoes and put them on the new insoles.

Then mark with a pen (ballpoint pen or similar) along the edge and finally carefully cut off the excess with scissors. It's better to cut a little less and put them in your shoes from time to time. You can still recut if necessary.

Can Running Soles Improve Your Sports Performance?

People who practice running suffer one injury every 100 hours of exercise, which means that they lose between 5 and 10% of their workouts, on average. Although the probabilities of injuries depend on each runner (his state of health and his way of training), there is no doubt that the lesions cause more or less significant physical discomfort and that besides, they result in a decrease in training hours, which influences the
runner's sports performance.

Also, if you want to maximize your performance, you can use running insoles because they will help you:

  • Compensate for imbalances or misalignments in the foot.
  • Reduce the vibrations of the impact of each stride transmitted to the whole body.
  • Stabilize the stride.
  • Dampen the impact.
  • Reduce fatigue.

Therefore, the running soles:

  • May help prevent injury;
  • Provide the runner with a more excellent feeling of comfort and safety.

The use of soles provides comfort to the runner, who also feels more excellent stability from the foot to the ground with each stride. This convenience in training and the recovery phase will motivate you to keep running. If also, they contribute to the prevention of injuries, you will surely benefit more from practicing sport, and this will also translate into a more exceptional good being and better sports performance.

Final Words

We have reached the end of our review about the best insoles for running. If you find this post helpful, please don't forget to share it!


About the Author

Hey, I'm Wayes. I'm passionate about reviewing shoes and writing!
I know to pick the right pair of shoes, not easy. Different people have different physical requirements, so it can be quite tricky for them to choose the best shoes. I help readers choose the most suitable shoes for them!

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